Are Anxiety And Weight Loss Related? When To Seek Mental Health Treatment

Anxiety can affect different people in different ways. For some, anxiety may prompt them to eat more than usual, while others may notice a decrease in their appetite. Mental health disorders like anxiety and depression can impact physical health in a variety of ways, such as affecting eating habits and sleep patterns and causing a range of physical symptoms.

If you're experiencing unexpected weight loss due to anxiety-like symptoms, it may be helpful to learn more about how anxiety can impact weight and what you can do to cope with anxiety, including connecting with a therapist for support. 

Potential causes of gaining or losing weight

Your body may react to anxiety in different ways, and anxiety has been linked to both weight gain and loss.

Any of these behaviors or symptoms of anxiety can result in weight change. Some may experience weight gain as a result of prolonged anxiety or stress, while others may experience weight loss.

According to the American Psychological Association, 30% of U.S. adults report skipping a meal in the past month because of stress, and of those, 41% report doing it weekly or more. And 67% of those adults who report skipping meals from stress attribute it to a lack of appetite. 

How anxiety can lead to losing weight

If you've experienced unintentional or unexplained weight loss and frequent anxiety, your anxiety could be a contributing factor. There are several ways that stress and anxiety can cause weight loss, including:

Fight or flight

Any kind of severe stress can set off a "fight or flight" response. In this stress response, your body prepares to fight off (or flee from) a real or perceived threat. This can be why when you’re feeling anxious, your muscles tense, and your heart races. This response can speed up your metabolism. This flight response may cause you to burn calories that you didn’t notice you were burning. 

If you have anxiety, your body continues to prepare for fight or flight even when you're no longer in danger. As a result of the increase in your metabolism, you may experience weight loss. In addition, researchers have found a link in the brain between anxiety and weight loss, with a key molecule triggering anxiety and also increasing metabolism and fat burning. 

Lack of sleep

A common symptom of anxiety is insomnia. People with the anxiety side effect of any stress—but especially of anxiety disorders—may often find themselves tossing and turning for hours. Besieged by intrusive thoughts, they may have trouble falling asleep. If they do fall asleep, they may find themselves waking up frequently throughout the night.

When you don't get enough sleep, your body doesn't produce the right levels of the hormone cortisol. Insomnia can become a vicious cycle for individuals with anxiety. When you are unable to sleep, your body's ability to handle stress is further compromised.

Cortisol also affects your body's metabolism, and this can explain why those who have anxiety with insomnia may experience changes in their weight. Lack of sleep can also affect your eating habits.  

Gastrointestinal issues

You may have noticed that sometimes, when you're in a stressful situation, you may find yourself experiencing gastrointestinal distress, like nausea, stomach pain, or bowel issues. Your stomach and intestines can be directly affected by the stress response.

Digestive issues due to stress are common. But when anxiety is prolonged, this response can result in long-term problems like frequent vomiting and irritable bowel syndrome. If you are experiencing frequent stomach and intestinal pain, you may avoid eating since food can aggravate these symptoms.

Loss of appetite or forgetting to eat

Sometimes, individuals with anxiety may find themselves fully preoccupied with worrying thoughts. This preoccupation may be so consuming that an individual loses their appetite or forgets to eat. 

Nervous movement

Do you ever fidget or tap your feet when you're anxious? Or perhaps you pace aimlessly around the room to cope with your nervous energy. These constant movements are burning calories. Over time, this can contribute to unexpected weight loss.

Some individuals may also find themselves exercising more intensely or more frequently, perhaps even without realizing it, to try to combat anxious thoughts. 

Tips for managing anxiety symptoms or prolonged stress

If you are experiencing frequent anxiety or prolonged stress that may be affecting your weight, there are many strategies you can try to both reduce anxiety and address unwanted weight changes. For help with managing weight concerns, it is best to speak with your doctor.

For addressing anxiety and stress, you may consider trying some of the tips below: 

• Deep breathing. Concentrate on calming your mind as you take deep breaths in and out. This can be an effective tool to employ when your fight or flight response is kicking in, and you wish to calm yourself.
• Light cardio exercise. Going for a walk can help you manage stress without excessively depleting your body's needed stores of energy. Some people actually feel they have more energy after they exercise. Physical activity can also reduce stress, so any level of movement can be beneficial. 
• Track specific events or situations that prompt your anxiety, especially when it affects your eating habits. Try to make notes of any specific events or instances that may cause your anxiety to spark and impact your appetite or food intake. Keeping this record may help you to better understand the connection.
• Artistic expression. Drawing, painting, singing, or playing an instrument may help you release some of that nervous energy and find new ways to create a sense of calm.
• Relaxing hobbies. Whether it's crocheting, hiking, or singing karaoke, doing something you enjoy can help you calm your mind and quiet your nerves.
• Maintaining self-care. If necessary, you might consider putting reminders on your phone to tell you when it's time to eat, sleep, or do other activities that help you manage anxiety and diet. Try to exercise positive sleep habits to ensure your body gets the rest it needs. You may also want to ask your doctor for additional guidance.
• Seek help through therapy. For additional support in reducing anxiety, you may consider seeking support from a trained therapist. 

Consider online therapy and mental health treatment when experiencing anxiety and weight loss

If you're experiencing anxiety and feel it’s affecting your physical health in unwanted ways, a licensed therapist can help. With compassion and expertise, licensed therapists can help you find ways to cope with anxiety and manage its unwanted effects.  

Individuals experiencing anxiety that is causing weight loss might have low energy and feel worried about the idea of going to a new place to seek help. In these cases, online therapy through BetterHelp can be beneficial because you can meet with a therapist wherever you have an internet connection, so you can have therapy without leaving the house. 

A growing body of research demonstrates the effectiveness of online therapy for anxiety. For instance, one research study examined the effectiveness of tailored internet-delivered cognitive behavior therapy (ICBT) for patients with a principal anxiety disorder. Through the study, researchers were able to conclude that “individually tailored ICBT is an effective and cost-effective treatment for primary-care patients with anxiety disorders with or without comorbidities.”